vegan recipe

Delicious Grilled Veggie Sandwich

Eating healthful, nourishing meals not only takes care of your body, but also fuels your mind and reconnects your spirit to the energies of the earth. Eating plant-based meals is good for the environment too! Bonus: it’s delicious. 

Just look at this grilled veggie sandwich! Grilled zucchini, eggplant and peppers on your choice of bread, with avocado for that extra creamy taste, drizzled with balsamic vinegar to taste.

You can add any other ingredients you'd like! Think along the lines of hummus, hot sauce, pesto,  mushrooms, onions, squash, tomatoes or anything else that suits your taste buds!

You’re welcome! ;) 

We’re excited to get our garden started here at Mapiya… there’s something so satisfying about running out to your yard and picking some fruits and veggies straight from Mother Earth herself! 

Gratitude! Abundance! Love! Health! 

~ <3 ~

Homestyle Sauerkraut and Kidney Bean Casserole

Ingredients:

(makes 4 servings)

1 large onion
3-4 cloves of garlic                                                                                                                                      2 tablespoons olive oil
800 ml (1 jar) sauerkraut (well rinsed under cold water)
1 can (490ml) beans (red kidney or navy, pinto, white kidney)                                                            2 bay leaves
1 1⁄2 tea spoon sweet paprika
Salt and pepper to taste
Dash of cayenne pepper                                                                                                                             1 kg white potato

In a pot, dice onion and fry in a couple of spoons of olive oil until golden (3 min) stirring occasionally. I add bay leaf at the very beginning of frying onions, so it releases the flavor and its essential oils. It can be added later as well. Add rinsed and drained sauerkraut to onions and stir well. Add beans, which you can drain and rinse, if you are trying to control the salt intake. There are products that have no-salt added (Blue Menu), so you can use the liquid they come in as well. Add water to cover the vegetables.

Finely dice (almost purée) garlic and fry it briefly on the side in a bit of olive oil, adding paprika. Pour into sauerkraut mixture and stir well. Add salt and pepper to taste and simmer, covered for an hour, on medium temperature. Check occasionally on level of liquid and if needed add warm water. Be careful, you don’t want too much liquid in this dish.

If you like your food with a “kick”, add a dash of cayenne pepper to taste.

In a separate pot, peel and quarter potatoes, boil in salted water. Drain when cooked through (fork tender).

Serve vegetables together with boiled potato. 

Sweet Pistachio Cranberry Acorn Squash Recipe

I think squash is the universal food of Autumn. And cinnamon. And nuts and dried berries. And apple cider. And stews, baked veggies, hot cocoa, apple pie and cranberry sauce. You get the point.

We tried out this baked acorn squash recipe for a retreat in February and it was a hit! So full of micro and macro nutrients, filling, healthy and most importantly... delicious! The mix of flavours from the maple syrup in the squash dressing to the pistachios, cranberries and cinnamon in the stuffing make for a very happy stomach. Have I caught your attention yet? Good. Here's the recipe.

Serving: 2-4 (depending how hungry you are and whether you're making sides with this meal)

Ingredients: 

- 1 medium acorn squash  - 2 tablespoons apple cider vinegar  -3 tablespoons avocado oil (or olive oil)  - 2 tablespoons maple syrup  -Salt  - Small onion, diced  - 1 cup of quinoa  - Desired amount of cranberries (I used over a cup... I recommend a half cup and seeing how much you like) - Cinnamon, cayenne pepper  - Shelled pistachios (again to your taste. I used ~ 1 cup)

Directions:

- Preheat oven to 400 degrees F

- Cut squash in half, scoop out seeds and place on baking sheet, flesh side up

- Mix vinegar, oil and maple syrup in a small bowl or cup. Spread over flesh side and add a pinch of salt to the squash. Pop in oven and roast until the squash is soft, testing with a fork. Mine took approximately 40 minutes

- Heat whatever you've got left of the oil mixture in a pot, adding onions and cinnamon. Sauté the onions for a few minutes then add the quinoa and 2 cups of water - cook the quinoa according to the package. Right after adding water, add cinnamon, salt, cayenne pepper (to taste). 

- When the quinoa is ready, add in cranberries and pistachios. I like to add the cranberries into the quinoa as it finished cooking because I like them a bit softer and chewier! 

- Remove squash when it is ready and stuff with quinoa mixture. Serve warm! :)

 

 

Sweet Green Treat!

Healthy eating just got a lot more tasty! 

This green smoothie is rich in micro nutrients from the fruits and veggies and the chia seeds will keep you full for longer! Vegans and vegetarians, you'll get your Omega-3's from the flax and hemp seeds. Fiber from the fresh produce and from the chia seeds will keep your intestines in top health! 

Blend this up and enjoy... Your taste buds will thank you! 

  • 1/3 large cucumber
  • 1 organic apple (I love honey crisp)
  • 2 organic kiwis
  • 2 handfuls of kale
  • Tablespoon each of chia, hemp and ground flax seeds
  • 2 cups coconut water